Who is Bryan Johnson and What is the Blueprint Diet?
So, you want to live forever?
Or least long enough to see if humanity finally gets flying cars?
Enter Bryan Johnson, the guy who sold his company, Braintree Venmo (yes, that Venmo), for $800 million and then decided to use that money not for yachts or private islands, but for something a little more ambitious: fighting death.
Bryan began Blueprint trying to answer one question:
“Can science slow my speed of aging?”
Spoiler alert: Yes.
Bryan’s managed to out-hack his biological clock so well that while 12 months pass in real time, his body only ages 7.6 months. He’s only been at this for a few years, and he keeps slowing down his aging more and more.
But how does he do it?
By building what he calls Blueprint, a health regimen as meticulous as the software code he used to build Venmo.
With a team of over 30 medical professionals, Bryan launched Blueprint, a system designed to optimize every aspect of his health, from diet and exercise to sleep and supplements.
Every choice Bryan makes is backed by clinical evidence, and every aspect of his routine is meticulously measured. Bryan is often called the most measured person in human history, tracking everything from his blood biomarkers to the composition of his gut microbiome.
And here’s the best part: You can follow his plan too – minus the team of 30 scientists and $2 million per year.
Why is Longevity Bender Based on Blueprint?
In March 2024, Rory and I were living in San Cristobal de Las Casas, Mexico. Rory has been obsessed with morning routines for a decade, and the Youtube algorithm gods blessed us with this video one fateful day.
We immediately became obsessed and spent the next week binging every Youtube video Bryan had published.
You see, Rory and I had long ago decided we were immortal, so this stuff was right up our alley. And now here was this billionaire doing all of the expensive testing to figure out exactly how to live forever.
Bryan Johnson was spending all of his time, money, and effort to research and publish his results for free so that the world could follow his Blueprint protocol.
We dove right in, and after getting involved with the Blueprint subreddit and discord, I learned that many people wanted to follow the Blueprint protocol, but couldn’t stand the lack of variety in the diet.
I have been creating super healthy recipes for longevity since I was a kid. I was making an extensive array of recipes based on the Blueprint protocol for myself and Rory every day. After a few months, Rory insisted that I share these recipes and ideas with the world.
So I am here to help you on the path to living longer, eating healthier, and enjoying yourself. My recipes are based on Blueprint principles, and advice and research from other longevity experts.
The Goal of Blueprint: Live Longer, But Better
So what exactly is Blueprint trying to achieve?
In a word: healthspan.
Bryan is not aiming for just a longer life, but a life where aging is significantly slowed, allowing him to maintain his health, vitality, and cognitive function far into his later years.
His approach is about more than just eating “healthy”—it’s about building a scientific framework where every single decision he makes is geared toward optimizing his biological systems for longevity.
According to Bryan:
“The idea behind Blueprint is that every calorie, every step, every decision I make about my body is done with one goal in mind: to reduce the damage that aging does over time.”
This is where Blueprint stands apart from typical diets or health trends.
Instead of following fads or popular nutrition advice, Bryan and his team have sifted through thousands of clinical studies to create a methodical, evidence-based program.
Everything—from the foods Bryan eats to the supplements he takes and the workouts he does—is optimized based on what the science shows to be the best approach for longevity. If there’s no data to support it, it’s not in the program.
But Blueprint is also about iteration. Like developing software, Bryan’s diet and health regimen goes through constant updates—versions 1.0, 2.0, 3.0—always getting refined as new research and data come in.
How It All Started – Firing Evening Bryan
I think this part of Blueprint is incredibly important and relatable. We all have a version of ourselves that encourages naughty habits, and a version of ourselves that encourages healthy habits.
Evening Bryan (the part of him responsible for late-night food decisions) was a disaster.
He constantly overate, gained weight, and wreaked havoc on his health.
Evening Bryan’s choices had ripple effects:
- Nighttime Bryan struggled with sleep.
- Morning Bryan woke up tired, irritable, and unprepared.
Fed up with this cycle, Bryan decided that only Morning Bryan could make food decisions. The result? He lost 60 pounds and optimized his health metrics.
Blueprint is Not a Diet, It’s a Lifestyle
It’s not about restricting yourself, counting calories, or following a set meal plan to lose weight in 30 days.
According to Bryan:
“This isn’t a diet in the way people usually think about diets. It’s not about getting quick results or reaching a temporary goal. It’s a complete, lifelong system designed to optimize your health every day for the rest of your life.”
Blueprint is about sustainability and precision. It involves crafting a lifestyle that incorporates nutrient-dense foods, exercises that support longevity, and supplements backed by scientific evidence—all in the pursuit of long-term health and vitality.
It’s about removing anything from your life that doesn’t contribute to slowing the aging process and adding everything that does.
Bryan often emphasizes that Blueprint isn’t a one-size-fits-all approach.
While there are certain universal rules (like avoiding blood sugar spikes and prioritizing whole vegetables), there’s also room for individual adjustment, based on your own tests.
How Blueprint Applies to You
While Bryan has a team of medical professionals and the luxury of advanced medical tests and equipment, his goal with Blueprint is to share the core principles so that anyone can follow along.
Whether you have access to the same resources or not, you can adopt the central ideas behind Blueprint to enhance your own health and longevity.
This lifestyle is about stacking small, everyday actions that add up to big, long-term benefits.
It’s about starting with the basics—sleep, exercise, whole foods, and eliminating unnecessary stressors—and then layering on additional health interventions as you see fit.
According to Bryan:
“If you nail the basics—eating vegetables, sleeping well, exercising—you’re already miles ahead. Then you can start adding in the advanced stuff.”
So, whether you’re looking to simply feel better day-to-day, or you’re on a mission to extend your lifespan, Blueprint offers a road map to achieving long-term health.
The Main Rules of the Blueprint Diet (But Not a Diet)
No Blood Sugar Spikes
No Blood Sugar Spikes
Imagine your bloodstream is like a nightclub…
Blood sugar spikes are like that one guy who shows up, gets everyone hyped, and then immediately causes chaos.
Blueprint avoids that guy.
Keeping blood sugar stable prevents aging-related damage.
Whole Veggies Every Day
You’re going to become really good friends with vegetables.
Bryan eats 300-400 grams of veggies every day because they’re packed with fiber, antioxidants, and polyphenols – aka the secret sauce for longevity.
Bryan Johnson: “The power law here is whole veggies, 300-400 grams daily for the fiber and nutritional value.”
Testing
Get tests! Blood tests and other health tests are becoming increasingly more accessible in the US. This way, you are letting your organs speak for themselves.
Incorporate Healthy Fats
Healthy fats are a cornerstone of the Blueprint diet, supporting brain function, heart health, and overall vitality. Extra virgin olive oil is the go-to fat in this plan, known for its high content of monounsaturated fats and antioxidants.
Extra virgin olive oil is rich in polyphenols, olive oil is anti-inflammatory and supports cardiovascular health. Drizzle it over salads, vegetables, cooked dishes, or chug it from the bottle in the bathtub.
The Core Meals of the Blueprint Diet
The Blueprint Diet revolves around three main meals per day, each built to maximize health and minimize aging.
Super Veggie
This is the cornerstone meal. It’s packed with all the veggies your mom used to beg you to eat, except now they come with the promise of eternal youth.
It’s designed to ensure you hit that 300-400 grams of whole veggies per day.
While the diet has specific recipes and rules, Bryan also emphasizes flexibility. He regularly tweaks his meals, adding new vegetables, fermented foods, and spices to keep things interesting.
Bryan Johnson: “I do something different with Super Veggie every day. Add fermented foods, different veggies, mustard powder, spices, etc. Keeps it fresh.”
Nutty Pudding
Nutty Pudding is Bryan’s go-to for a sweet, protein-packed meal. It’s loaded with antioxidants and polyphenols, making it both delicious and a longevity powerhouse.
Practice Mindful Eating
In addition to what you eat, how you eat is equally important. The Blueprint diet encourages mindful eating, which involves being present and aware during meals. This practice helps you tune into your body’s hunger and fullness cues, promoting better digestion and satisfaction.
Tips for Mindful Eating:
- Slow Down: Take your time to chew and savor your food.
- Eat Without Distractions: Avoid eating in front of screens, and focus on your meal.
- Listen to Your Body: Pay attention to how your body feels before, during, and after eating.
Supplements
The Blueprint Supplement Stack. Get $25 off your first order!
Practical Tips for Starting the Blueprint Diet (Lifestyle)
If you’re thinking about adopting a Blueprint Diet, here are some practical tips:
Start by eliminating the bad
Before you attempt to add in tons of health boosting foods, start by eliminating (or at least containing) the naughtiest elements of your diet.
I think the easiest way to get started is to eat whatever you want, whenever you want, as long as it doesn’t come in packaging. In other words, no processed foods.
If you drink regularly, I recommend deciding on Monday morning when you will drink for the week. Write it down, place it somewhere visible to hold yourself accountable. This means you can drink whenever you want, as much as you want, but you are not allowed to make the decision in the moment. You have to decide your drinking habit when you are clearest of mind: Monday morning. And you can not deviate from that.
Same principle goes for eating naughty foods. If you know you are going to a dinner party this Saturday, have that written down and pre-determined that you will break from the Blueprint lifestyle for a special occasion.
There is no need to punish or restrict yourself from living life. Just make these decisions with the best version of yourself.
Prioritize whole veggies
Aim for that 300-400 grams of vegetables every day, using a variety of produce to keep things interesting.
Avoid blood sugar spikes
Watch out for foods that cause insulin spikes—stick to whole, unprocessed ingredients.
My Diversions from the Blueprint Diet
I do not follow Blueprint 100% and this blog is here to serve others in the same boat.
I do not strive for perfect adherence, I use Blueprint as a guideline, and I elaborate from there.
I generally follow the core principles of no processed foods and maximizing vitamins, nutrients, and antioxidants, while avoiding blood sugar spikes, as much as possible in every recipe.
Here are the main ways in which I divert from Bryan Johnson’s diet:
- A lot of variety. I eat nutty pudding every morning, and classic super veggie 2-3 times a week. Other than that, I love coming up with exciting new recipes that are inspired by the Blueprint diet.
- Every calorie does not have to fight for its life. While I count calories for the recipes I post on Longevity Bender and let you know what you’re eating, in my day to day diet, I do not count calories. I eat as much as I feel like eating, every day. Once you start following a mostly Blueprint diet, you will find that it’s difficult to overeat when you are eating well and mindful.
- I am not vegan. I eat fish (mostly only wild caught salmon), collagen and gelatin. The health and gut benefits of these foods are worth it to me. I eat salmon sparingly as a very nice treat, so my conscience to the environment and to the fish feels pretty balanced. For collagen and gelatin, everyone must figure out for themselves where their morals lie, but these feel okay to my conscience.
- I use a bit of natural sweeteners – maple syrup, and honey. Occasionally dates. And sometimes dark chocolate (minimum of 72%) that has cane sugar.
- I eat a lot of apples. At least 1 a day. I always have. They’re my favorite food since I was a baby. There’s no rule AGAINST apples in Blueprint, it’s just that Bryan has not included them in anything he has posted publicly.
Conclusion: Living the Blueprint Lifestyle
The Blueprint diet isn’t just a way of eating—it’s a holistic approach to living that prioritizes health, longevity, and well-being. By focusing on nutrient-dense, whole foods, healthy fats, and mindful practices, you can support your body and mind in achieving optimal health.
